WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • WOD Workout

    "Filthy Fifty"

    For Time
    50 Box Jumps
    50 Jumping Pull-Ups
    50 Kettlebell Swings 16/12kg
    50 Walking Lunges
    50 Knees-to-Elbows
    50 Push Press 20/15kg
    50 Back Extensions
    50 Wall Balls 9/6kg
    50 Burpees
    50 Double-Unders

    Timecap: 30 mins

  • Holy Shinto Workout

    10Min OMEM:
    - Wall Ball (20#,14#)
    - Running
    Note: Partner warm up; alternate with a partner between 1Min of Wall Balls with a 20 rep target and 1Min of jogging.

    WOD:
    3Min AMRAP
    - 20 Bar Facing Burpees
    - Clean and Jerk (155#,105#)
    3Min Rest
    3Min AMRAP
    - 20 Bar Facing Burpees
    - T2B
    3Min Rest
    3Min AMRAP
    - 20 Bar Facing Burpees
    - OHS (155#,105#)
    3Min Rest
    3Min AMRAP
    - 20 Bar Facing Burpees
    - MU / C2B

    Note: Complete 20 Bar Facing Burpees as quickly as possible and complete as many reps of the 2nd movement in the time remaining.

    135# for Jerk, 75# for OHS.
    6 Jerks / 16 T2B / 9 OHS / 19 C2B

  • Warm up Workout

  • Dumb shoulders Workout

    4 rounds for time;
    Run 240 m
    12 x Dumbbell STOH 20 kg/12,5 kg
    8 x T2B
    4 x OHS (40 kg/ 25 kg)

  • Warm up Workout

    2min. Row/Bike

    2 rds:
    4 Push ups
    6 Ring row
    8 Box steps

    1min. Row/Bike

    2 rds:
    6-8 Box jumps
    4-6 HSPU
    2-4 Ring

    • Mobility...

  • Kunto 1 Workout

    1min work 10sec switch
    3 rounds
    Bike erg 20cal
    Row 20cal

    3min rest

    3 rounds
    Bike erg 18cal
    Row 18cal

    3min rest

    3 rounds
    Bike erg 15cal
    Row 15cal

    3min rest

    3 rounds
    Bike erg 20/18/15cal
    Row 20/18/15cal

  • CFKN teinit TIISTAI Workout

    Lämmittely ja mobility

    Otm 10min
    6x etukyykky levypainolla
    20 s kuppipito

    12min amrap
    5 +5 kp tai kk tempaus
    10 burpee
    6 leukaa tai rengassoutua

    Loppuvenyttelyt

  • Mobility 22.11 Workout

    2min/each side banded stretch
    2min/each side foam roll

  • Power clean and jerk Workout

    Thursday 15th March 2018

    POWER CLEAN AND PUSH JERK

    3-3-3-3-3

    Warm up and work up to a heavy triple.

    Post loads to comments.

    HANDSTAND WALKING

    Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

    A) Hand Walking (free or 2′ from wall)
    B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
    C) Box Piked Hip Shifts with Hand Release
    D) Floor Piked Hip Shifts with Hand Release

    Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

  • Optional Workout

    Extra credit
    EMOM 10:
    ODD : 10 X-Band Walks Left + Right
    EVEN : 10 Strict Push-ups